Cauliflower Soup with Pesto Plant-Based Whole 30 Freezer Meal Recipe
2-4 HoursAmericanDairy-FreeDinnerEgg-FreeGluten FreePlant Based Whole 30RecipesSideSlow CookerSoupVeganVegetarian
June 30th, 2024
Prep Time 5 minutesminutes
Cook Time 3 hourshours
This recipe is a Make-Ahead freezer meal, meaning you don't ned to find time to cook, its ingredients bring all the nutrition you want for your family, and its flavors win everyone over, even the youngest of critics.
I love me a good comfort food, but most comfort foods are laden with animal products. When I went plant-based, I knew I needed to cultivate recipes that satisfied my comfort food cravings while aligning with my nutritional goals. Enter today’s recipe: Cauliflower Soup with Pesto Plant-Based Whole 30 Approved Freezer Meal. If you’ve ever pined for a creamy soup that isn’t full of fat, calories, and all things unhealthy, this recipe is for you.
The rich, creamy texture of blended cauliflower marries so well with the vibrant, herby flavors of pesto. It’s the simplest of recipes that produces the most robust flavors, and it checks all the nutrition boxes. Packed with nutrients and bursting with flavor, it’s a perfect soup for any time of the year and is guaranteed to become a family favorite.
I know life can get pretty chaotic; as a wife, mom of four, and entrepreneur, I completely understand the struggle of finding time to cook wholesome, nutritious meals every night that every family member will love – especially the kids. Rest assured that this recipe accomplishes all of that – its make-ahead freezer meal nature means you don’t need to find time to cook, its ingredients bring all the nutrition you want for your family, and its flavors win everyone over, even the youngest of critics. Just dump the frozen ingredients into your slow cooker, slay all day, and serve when dinner time rolls around. It’s truly that easy!
Follow along here as I prepare it for my family – you’ll be thankful you did!
Why You’ll Love This Cauliflower Soup Recipe
Versatile: This can be served as the main dish or as an appetizer or side, which gives you flexibility in meal planning.
Guilt-Free Comfort Food: All of the creaminess and warmth you long for in a comfort food without unhealthy ingredients.
Boosts Vegetable Intake: This is a delicious way to increase your family’s vegetable consumption.
Stress-Free: Reduces the daily stress of having to figure out what’s for dinner.
Cauliflower Soup with Pesto Plant-Based Whole 30 Freezer Meal Recipe
This recipe is a Make-Ahead freezer meal, meaning you don't ned to find time to cook, its ingredients bring all the nutrition you want for your family, and its flavors win everyone over, even the youngest of critics.
Prepare a gallon freezer bag, labeling according to your preferred method.
Add all ingredients, except Day of Cooking ingredients, to the freezer bag.
Seal bag, removing as much air as possible, and freeze for up to three months.
Slow Cooker | Cooking Directions
Dump contents of the freezer bag, plus 4 cups vegetable broth, into a slow cooker.
Cook on low for 3-4 hours.
Using an immersion blender (or high speed blender), blend soup until smooth.
Stir in ½ cup coconut cream (from a can of full-fat coconut milk.
Serve, topping off with a small spoonful of pesto.
Keyword Cauliflower Soup with Pesto, easy freezer meals for new moms, Plant Based Freezer Meal, Plant Based Soup Recipes, Plant Based Whole 30 Freezer Meal, Soup Freezer Recipes
Sign up for the My Family Dinner MembershipLearn More
Equipment Needed to Make Plant-Based Cauliflower Soup
1 gallon freezer bag
1 Slow Cooker
1 Immersion blender/High-speed blender
Ingredients for your Cauliflower Soup with Pesto Plant-Based recipe
1 Large Head cauliflower
1 1/2 cups Onion, diced
1 1/2 tsp Garlic powder
1 1/2 tsp Salt
1/2 tsp Black pepper
pinch Nutmeg
Day of Cooking:
1/2 cup Full-fat Coconut milk
4 cups Vegetable broth
1/2 cup Pesto, (Whole 30-compliant)
How to Make a Healthy Cauliflower Soup with Pesto Whole30 Freeze Meal
Prep/Freezer Directions:
Prepare a gallon freezer bag, labeling according to your preferred method.
Add all ingredients, except Day of Cooking ingredients, to the freezer bag.
Seal bag, removing as much air as possible, and freeze for up to three months.
Slow Cooker | Cooking Directions:
Dump contents of the freezer bag, plus 4 cups vegetable broth, into a slow cooker.
Cook on low for 3-4 hours.
Using an immersion blender (or high speed blender), blend soup until smooth.
Stir in ½ cup coconut cream (from a can of full-fat coconut milk.
Serve, topping off with a small spoonful of pesto.
What To Pair with your Easy Whole 30 Cauliflower Soup
Cashew Cream: Substitute the ½ cup of full-fat coconut milk with ½ cup of homemade cashew cream (blend soaked cashews with water until smooth).
Avocado Herb Sauce: Make an Avocado Herb Sauce to use in place of the pesto if you’d like to change the flavor of the soup. Blend avocado, fresh basil, lemon juice, and olive oil and add in place of the pesto, according to the recipe.
Additions:
Carrots: Add 1 cup of diced carrots to the soup to add a slight sweetness.
Spinach: Incorporate spinach toward the end of the cooking process to increase nutritional content and add a vibrant green color to the soup.
How To Reheat & Store Cauliflower Soup with Pesto Plant-Based Whole 30 Freezer Meal Recipe
Best Way To Store Leftover Cauliflower Soup with Pesto?
The best way to store your leftover Cauliflower soup is to allow the recipe to first, cool down. When it has sufficiently cooled to room temperature, store in an airtight container in the fridge.
How Long Will Cauliflower Soup with Pesto Plant-Based Whole 30 Freezer Meal Recipe Last In the Fridge?
When you have properly stored your leftover soup in airtight containers, and allowed the recipe to cool to room temperature before storing, your leftover Cauliflower soup will last for three to five days in the fridge. Always make sure to check for spoilage before reheating.
Can I Freeze Freezer-Friendly Cauliflower Soup?
Our method of cooking is freezing raw and cooking from frozen. This yields the best flavor and texture and is the ultimate time and energy saver for you. While it’s safe and possible to freeze leftovers, the second round is likely to be disappointing. Soup, especially a soup that is blended like this recipe, will not maintain its scrumptious consistency when the leftovers are thawed and reheating. We recommend consuming any leftovers in the three to five day time frame
If you are preparing this recipe as a raw freezer meal, add all ingredients to a labeled gallon freezer bag, except the day of cooking ingredients. Make sure to seal the bag, removing as much air as possible, and freeze for up to three months.
How To Reheat Healthy Cauliflower Soup?
This recipe is best reheated on the stovetop or in the microwave. When you want to reheat on the stovetop, take out a saucepan, place desired amount of leftover soup in a saucepan, and heat over medium-low heat. Stir occasionally so that the leftovers are evenly heated through.
To reheat in the microwave, place desired amount of leftovers on a microwave safe plate, and reheat in short bursts of 30-60 seconds. Make sure to stir between each interval to ensure even heating.
Vegan Cauliflower Soup Recipe FAQs
How do you thicken Cauliflower Soup?
An easy way to thicken Cauliflower Soup is by adding flour or corn flour. In a small bowl, combine a tablespoon of either flour or corn flour with 2-3 tbsp of the soup until it has a smooth, evenly-mixed texture. Stir this mixture back into the soup and bring it to a simmer, allowing it to cook for a few minutes so it thickens and to cook out any flour flavor.
How do I make my Cauliflower Soup more flavorful?
Three great ways to make Cauliflower Soup more flavorful are to season twice – the cauliflower florets before roasting and when the florets are combined with the broth on the stovetop – with salt and pepper, add plenty of aromatics (garlic, herbs, etc.), and finish with lemon. Citrus is truly the secret weapon to a great soup!
Why does my Cauliflower Soup taste bitter?
If your Cauliflower Soup tastes bitter, it is likely because it has been overcooked. To help with the bitterness, try adding a little more salt or something acidic like lemon juice or vinegar.
What are the health benefits of cauliflower?
Cauliflower is packed with fiber, antioxidants, vitamins C and K, and is an excellent source of folate. It’s also fat-free and cholesterol-free, and it’s low in sodium and calories. It’s a great vegetable to incorporate into your diet.
Is it okay to use frozen cauliflower for this recipe?
Frozen cauliflower can certainly be used for this recipe. Just beware that cooking time may vary.
What protein can I add to this soup?
If you’d like to up the protein content of this soup, try adding chickpeas or tofu. By adding these plant-based proteins when the soup cooks, they will absorb all the flavors, and they will blend easily along with the cauliflower at the end of the cooking process.
What other vegetables can I add to this soup?
Vegetables such as carrots, celery, or spinach are great additions to this soup because they enhance both the flavor and nutrition of it. If adding carrots or celery, add them to the freezer bag along with the other ingredients. If you’d prefer to add spinach, we recommend adding either fresh, chopped baby spinach or chopped frozen spinach at the end of the cooking process, just before adding the coconut cream. If you choose chopped frozen spinach, it is best to warm it and drain it of the excess liquid first so the soup is not overly watery.
What other plant-based options are there to make the soup creamy other than coconut milk/cream?
Cashew cream is a great way to make this soup creamy without using coconut milk or coconut cream and while staying plant-based. Soak raw cashews in boiling water for 20 minutes, drain the water, and then blend the cashews with enough water to reach the consistency you’d like. Then, stir the cashew cream into the Cauliflower Soup at the end of the cooking process in place of the coconut cream.
